Strength:
Snatch Technique
WOD: 5 Rds for time of:
15 Power Snatch 95/65lb
400m Run

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Strength:
Snatch - Test for max or work on technique
WOD:
Overhead Squat
3-3-3-3-3

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Strength:
Rest Day
WOD: From CrossFit Endurance
Choose one of the following:
-2 1 mile treadmill repeats @ 7% grade, 2 min. recovery
-3 1k Row repeats, 2 min. recovery
Try not to deviate more than 10 seconds between efforts

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Strength:
Shoulder Press 85% 5×2
WOD: “Nate”
AMRAP 20 minutes of:
2 Muscle-ups
4 HSPU
8 KB Swings 2.0/1.5 Pood

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Strength:
Back Squat 75% 3×3
WOD:
AMRAP 20 min. of:
5 Thrusters 95/65lb
7 Hang Power Cleans 95/65lb
10 SDLHP 95/65lb

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Strength:
Deadlift 75% 3×3
WOD: “Cindy”
AMRAP 20 min. of:
5 Pull-ups
10 Push-ups
15 Squats

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Strength:
Rest Day
WOD:
250 Single Unders of 50 Double Unders

4 Rds of:
15 Box Jumps 20″
15 Push Press 95/65lb
15 Knees to Elbows
15 Wall Ball 20/14lb

then finish with
250 Single Unders or 50 Double Unders

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Strength:
Work on jerk technique
WOD:
Hang Power Clean
1-1-1-1-1-1-1

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Strength:
Bench Press 75% 3×3
WOD:
Walking Lunge 100ft.
21 Pull-ups
21 Sit-ups

Walking Lunge 100ft.
18 Pull-ups
18 Sit-ups

Walking Lunge 100ft.
15 Pull-ups
15 Sit-ups

Walking Lunge 100ft.
12 Pull-ups
12 Sit-ups

Walking Lunge 100ft.
9 Pull-ups
9 Sit-ups

Walking Lunge 100ft.
6 Pull-ups
6 Sit-ups

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Strength:
Front Squat - Test for max
WOD: “Karen”
150 Wall Ball 20/14lb

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